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    Nutritional Facts: Mushroom and Spinach Quesadilla With Garden Salad

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      1/4 teaspoon (1g)
    olive oil
    1/4 (30g)
    red capsicums
    70 g (49g)
    button mushrooms
    1 (3g)
    garlic cloves
    20 g (20g)
    spinach leaves
    2 (30g)
    spring onions
    1 pinch (0g)
    chili flakes
    2 (140g)
    tortillas
    60 g (60g)
    cheddar cheese
    1 to taste (0g)
    cooking spray
    2 tablespoons (24g)
    sour cream
    1 to taste (0g)
    coriander sprigs
    1 to taste (67g)
    lime wedges
    45 g (0g)
    mixed salad greens
    1 (301g)
    lebanese cucumbers
    1 1/4 g (2g)
    cherry tomatoes
    Total 1 serving
    Alanine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.4 0.4 n/a 0.0 n/a n/a n/a 0.1 0.0 1 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Arginine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.6 n/a 0.0 n/a n/a n/a 0.1 0.0 1 1
    Ash (g) 0.0 0.1 0.4 0.0 0.3 0.2 0.0 3.3 2.4 n/a 0.2 n/a n/a n/a 1.1 0.0 8 4
    Aspartic acid (g) 0.0 0.1 0.1 0.0 0.0 0.1 0.0 0.5 1.0 n/a 0.1 n/a n/a n/a 0.1 0.0 2 1
    Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Calcium (mg) 0.0 2.1 1.5 5.4 19.8 21.6 0.5 180.6 433.4 n/a 26.4 n/a n/a n/a 48.2 0.2 740 370
    Calories 9.9 9.2 10.8 4.5 4.6 9.6 0.4 436.8 242.2 n/a 46.3 n/a n/a n/a 45.2 0.3 820 410
    Calories (kj) 41.6 38.4 45.6 18.7 19.4 40.5 1.6 1,827.0 1,012.2 n/a 194.2 n/a n/a n/a 195.7 1.4 3,436 1,718
    Campesterol n/a n/a 1.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Carbohydrates (g) 0.0 1.8 1.6 1.0 0.7 2.2 0.1 71.9 0.8 n/a 0.7 n/a n/a n/a 10.9 0.1 92 46
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 63.1 n/a 12.5 n/a n/a n/a 0.0 0.0 76 38
    Copper (mg) 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.2 0.0 n/a 0.0 n/a n/a n/a 0.1 0.0 1 0
    Cystine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.3 0.1 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Dietary Fiber (g) 0.0 0.6 0.5 0.1 0.4 0.8 0.0 4.3 0.0 n/a 0.0 n/a n/a n/a 1.5 0.0 8 4
    Folate (mcg) 0.0 13.7 8.3 0.1 38.8 19.2 0.0 145.6 10.8 n/a 1.7 n/a n/a n/a 21.1 0.3 260 130
    Folate, DFE (mcg) 0.0 13.7 8.3 0.1 38.8 19.2 0.0 235.2 10.8 n/a 1.7 n/a n/a n/a 21.1 0.3 349 175
    Folate, food (mcg) 0.0 13.7 8.3 0.1 38.8 19.2 0.0 16.8 10.8 n/a 1.7 n/a n/a n/a 21.1 0.3 131 65
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 128.8 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 129 64
    Fructose n/a 0.7 0.1 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 2.6 0.0 3 2
    Galactose n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Glucose (dextrose) n/a 0.6 0.7 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 2.3 0.0 4 2
    Glutamic acid (g) 0.0 0.1 0.2 0.0 0.1 0.1 0.0 4.0 3.7 n/a 0.1 n/a n/a n/a 0.6 0.0 9 4
    Glycine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.3 n/a 0.0 n/a n/a n/a 0.1 0.0 1 0
    Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.5 n/a 0.0 n/a n/a n/a 0.0 0.0 1 0
    Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Iron (mg) 0.0 0.1 0.2 0.1 0.5 0.4 0.0 4.7 0.4 n/a 0.0 n/a n/a n/a 0.8 0.0 7 4
    Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.9 n/a 0.0 n/a n/a n/a 0.1 0.0 2 1
    Lactose n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.8 n/a n/a n/a 0.0 0.0 1 0
    Leucine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.8 1.4 n/a 0.1 n/a n/a n/a 0.1 0.0 3 1
    Lysine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.3 1.2 n/a 0.1 n/a n/a n/a 0.1 0.0 2 1
    Magnesium (mg) 0.0 3.6 4.4 0.8 15.8 6.0 0.2 30.8 16.8 n/a 2.4 n/a n/a n/a 39.1 0.2 120 60
    Maltose n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Manganese (mg) 0.0 0.0 0.0 0.1 0.2 0.0 0.0 0.7 0.0 n/a 0.0 n/a n/a n/a 0.2 0.0 1 1
    Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.4 n/a 0.0 n/a n/a n/a 0.0 0.0 1 0
    Monounsaturated Fat (g) 0.8 0.0 0.0 0.0 0.0 0.0 0.0 5.5 5.6 n/a 1.2 n/a n/a n/a 0.0 0.0 13 7
    Niacin (mg) 0.0 0.3 1.8 0.0 0.1 0.2 0.0 5.0 0.0 n/a 0.0 n/a n/a n/a 0.3 0.0 8 4
    Pantothenic acid (mg) 0.0 0.1 0.7 0.0 0.0 0.0 0.0 0.2 0.2 n/a 0.1 n/a n/a n/a 0.8 0.0 2 1
    Phenylalanine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.8 n/a 0.0 n/a n/a n/a 0.1 0.0 2 1
    Phosphorus (mg) 0.0 7.7 42.1 4.6 9.8 11.1 0.4 173.6 307.7 n/a 27.6 n/a n/a n/a 72.2 0.4 657 329
    Phytosterols (mg) 2.5 n/a n/a n/a 1.8 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 42.1 0.1 47 23
    Polyunsaturated Fat (g) 0.1 0.0 0.1 0.0 0.0 0.0 0.0 2.2 0.6 n/a 0.2 n/a n/a n/a 0.1 0.0 3 2
    Potassium (mg) 0.0 62.8 155.8 12.0 111.6 82.8 2.7 217.0 58.9 n/a 33.8 n/a n/a n/a 442.5 4.4 1,184 592
    Proline (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 1.7 n/a 0.1 n/a n/a n/a 0.0 0.0 3 2
    Protein (g) 0.0 0.3 1.5 0.2 0.6 0.5 0.0 11.6 15.0 n/a 0.5 n/a n/a n/a 2.0 0.0 32 16
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 155.1 n/a 41.8 n/a n/a n/a 0.0 0.0 197 98
    Riboflavin (mg) 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.4 0.2 n/a 0.0 n/a n/a n/a 0.1 0.0 1 1
    Saturated Fat (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 2.6 12.7 n/a 2.8 n/a n/a n/a 0.1 0.0 18 9
    Selenium (mcg) 0.0 0.0 4.6 0.4 0.2 0.2 0.0 31.1 8.4 n/a 0.6 n/a n/a n/a 0.9 0.0 46 23
    Serine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.9 n/a 0.0 n/a n/a n/a 0.1 0.0 2 1
    Sodium (mg) 0.0 1.2 2.4 0.5 15.8 4.8 2.2 890.4 373.3 n/a 19.2 n/a n/a n/a 6.0 0.1 1,316 658
    Starch n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 2.5 0.0 2 1
    Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.0 n/a n/a n/a 0.1 0.0 0 0
    Sugar (g) 0.0 1.2 1.0 0.0 0.1 0.7 0.0 2.7 0.3 n/a 0.8 n/a n/a n/a 5.0 0.0 12 6
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.0 n/a 0.0 n/a n/a n/a 0.1 0.0 1 0
    Threonine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.3 0.5 n/a 0.0 n/a n/a n/a 0.1 0.0 1 1
    Tocopherol, alpha (mg) 0.2 0.5 0.0 0.0 0.4 0.2 0.1 0.3 0.2 n/a 0.1 n/a n/a n/a 0.1 0.0 2 1
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Tocopherol, gamma (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.1 0.0 0 0
    Total Fat (g) 1.1 0.1 0.2 0.0 0.1 0.1 0.0 10.9 19.9 n/a 4.7 n/a n/a n/a 0.3 0.0 37 19
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.2 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.7 n/a 0.0 n/a n/a n/a 0.0 0.0 1 1
    Valine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.5 1.0 n/a 0.0 n/a n/a n/a 0.1 0.0 2 1
    Vitamin A, IU (IU) 0.0 931.5 0.0 0.3 1,875.4 299.1 40.6 0.0 602.3 n/a 149.5 n/a n/a n/a 316.1 15.5 4,230 2,115
    Vitamin A, RAE (mcg) 0.0 46.7 0.0 0.0 93.8 15.0 2.0 0.0 159.3 n/a 42.2 n/a n/a n/a 15.1 0.8 375 187
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.1 n/a n/a n/a 0.0 0.0 1 0
    Vitamin B-6 (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a n/a 0.1 0.0 0 0
    Vitamin C (mg) 0.0 38.0 1.0 0.9 5.6 5.6 0.0 0.0 0.0 n/a 0.2 n/a n/a n/a 8.4 0.3 60 30
    Vitamin D (IU) 0.0 0.0 3.4 0.0 0.0 0.0 0.0 0.0 14.4 n/a 3.4 n/a n/a n/a 0.0 0.0 21 11
    Water (g) 0.0 27.4 45.3 1.8 18.3 26.9 0.0 42.3 22.1 n/a 17.9 n/a n/a n/a 286.6 1.8 490 245
    Zinc (mg) 0.0 0.1 0.3 0.0 0.1 0.1 0.0 0.8 1.9 n/a 0.1 n/a n/a n/a 0.6 0.0 4 2

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